Jeff Csatari - Belly Off! Diet
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Dedicated to the men and women in the Belly Off! Club who generously shared their stories about losing weight and improving their health to inspire others to do the same.
Its a lot harder to rationalize a double cheeseburgerif you know youll have a black-and-white record of it.
Belly Off! Club member DAVE KAHN
on keeping a food journal for motivation
PART I
JOIN THE BELLY OFF! CLUB
CHAPTER 1
The Secrets of Belly Off! Success
Your Plan to Finally Lose That Gut Starts Here
CHAPTER 2
How Did We Get So Fat?
Knowing What Put the Weight On Can Help You Take It Off
CHAPTER 3
How the Belly Off! Diet Works
The New Scientific Evidence Behind Your Code of Conduct
CHAPTER 4
The 7-Day Quick-Start Guide
Every Tool You Need to Lose Weight in a Week
PART II
THE BELLY OFF! DIET WORKOUTS
CHAPTER 5
Burn Fat with the Bodyweight 100 Program
An Easy 4-Week Plan. No Gym Required
CHAPTER 6
Pick Up a Few Pounds
How Lifting Dumbbells Can Build More Muscle and Burn More Fat
PART III
THE BELLY OFF! DIET REAL MEAL PLAN
CHAPTER 7
Eat Well While Fighting Flab
Easy Recipes and Simple Shopping Lists for Real Food That Tastes Great
CHAPTER 8
Belly Off! Superfoods
Eat More Good Things
CHAPTER 9
50 Ways to Leave Your Blubber
How to Boil, Saut, Roast, and Chop Your Way to Fewer Calories and More Nutrients
PART IV
MAKING THE BELLY OFF! DIET WORK FOR YOU
CHAPTER 10
The Core Workout
Improve Your Life While Finding Your Abs
CHAPTER 11
Fast Fitness
15-Minute Workouts Thatll Help You Get Back in Shape
CHAPTER 12
Traveling Light
A Plan to Keep Weight Off on the Road
CHAPTER 13
Belly Off! Maintenance and Motivation
How to Stay Lean for Life
Lets say you run into a buddy of yours whom you havent seen in a while. He has lost 50 pounds, looks about 10 years younger, and is bursting with energy that you wouldnt mind having. Wouldnt you be just a little bit curious to know how he did it?
We would. And thats sort of how this book came about. You see, for the past 9 years, in each issue of Mens Health magazine, weve published a simple success story like that about one mans struggle to lose weight and shape up. We call it The Belly Off! Club, and on this page we chronicle his transformation from fat man to fit man. The real-world stories of weight loss touched such a nerve with readers that we decided to do the same in our sister publication Womens Health. Titled You Lose, You Win, the WomensHealth column presents a monthly testimony of one reader who has similarly transformed her life.
Month in and month out, these weight-loss stories are among the best-read articles in the magazines, and the Belly Off! Club is extremely popular on menshealth.com. In fact, within a month of launching Belly Off! on the Web site, the club surpassed 20,000 members. Today more than 300,000 men in the Belly Off! Club have lost a total of nearly 2 million pounds! Curious to know just how they did itand to inform his own weight-loss effortsauthor Jeff Csatari pored through the old research files from the articles of the 80-plus men whove graced our Belly Off! Club page since 2001 and reviewed more case histories from the Web site. He also reviewed the You Lose, You Win success stories from Womens Health and noticed a pattern: Almost all of our big belly losersmen and womenused the same handful of techniques to drop 20, 60, 90, even more than 150 pounds!
The Belly Off! Diet is based on those tips and tech- niques and the groundbreaking science that supports them. And it is your best tool for finally winning your battle with weight and taking off that belly of yours for good. This plan isnt about a special food or counting calories or fancy fitness gadgets. Its about real people doing old-school exercise at home. Its about eating really good foodreal food that tastes great, fills you up, and satisfies your hunger so you wont overeat. Part of the magic of this book is that its based in reality, not restriction; and these myriad get-back-in-shape solutions take into account your ever-changing goals and circumstancesso you always have ways to get your best body ever and keep it for life.
Most important, if you are overweight, the Belly Off! Diet will help you to significantly improve your health and lower your risk of dangers like diabetes and heart disease. Thats why I am proud of this book and believe it is so important for men and women today. Being overweight has just surpassed smoking as the leading cause of premature heart attacks in this country. Lets fight this trend one belly at a time.
Join the Belly Off! Club and start attacking the fat that matters most.
DAVID ZINCZENKO
Editor-in-Chief, Mens Health and
Editorial Director, Womens Health
Your Plan to Finally Lose That Gut Starts Here
Y OU MAY HAVE PICKED UP THIS BOOK because you are feeling a bit flabbier than you felt a few years ago and you want to get back in shape. Some of you may have struggled with your weight for years, and you are understandably concerned about your health. Whatever your personal weight and fitness situation, the Belly Off! Diet will help you. Thats a promise. Ive seen it work for others. Ive felt it myself.
When I started researching this book, I wasnt what you might call overweight, but I certainly wasnt cover-model material for Mens Health magazine, where I workeven if they could Photoshop Matthew McConaugheys chiseled features over mine.
I would suck wind when I played basketball at noon with the guys on staff. And when I reluctantly took off my shirt at the community pool, my middle oozed over my waistband like a roll of Coney Island taffy. My younger brother Joe, for the first time in our lives, could bench-press more than me. Ouch.
Number of miles you would have to run to burn off the 1,534 calories in a large cheeseburger and french fries
I had turned into a soft-bodied, middle-aged suburban dad eating my kids leftover Happy Meals.
Then one day, I got a wake-up call. A buddy phoned to tell me that a friend had died of a massive heart attackat age 49. Coincidentally, 2 days later, the nation learned about the passing of Meet the Press moderator Tim Russertat age 58. Both men died so terribly young. Tragic happenings like this tend to make you focus on the things that really should always be on top of your mindthings like your family, your purpose in life, and your health. I started thinking, as Im sure a lot of guys did: Im notinvincible. That could happen to me. It is high timethat I start taking better care of myself.
Most of us should. Today, two-thirds of Americans have excess body fat, and nearly a third can be classified as full-blown obese. Its no secret that being overweight can dramatically increase your risk of diabetes, high blood pressure, heart disease, gallbladder disease, sleep apnea, and cancer. But new research in 2008 found that obesity has now overtaken smoking as the leading cause of premature heart attacks, according to a report in the Journal of the American College ofCardiology. Researchers studying more than 111,000 heart attack patients found that while the average age of a first heart attack was 74.6 years in the leanest patients, it was 58.7 years in the most obese.
The leading theory in cardiology right now is that the fat tissue is actually producing factors that precipitate heart attacks, says study author Peter McCullough, MD, a cardiologist and chief of nutrition and prevention medicine at William Beaumont Hospital in Royal Oak, Michigan. Dr. McCullough says that a person with a body mass index of more than 40 can expect a heart attack 12 years earlier than a person with a BMI of 25 to 30. (For an explanation of body mass index, see page 20.)
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